Cajun Low-Carb

By Jude W. Theriot

Now lovers of low-carb cooking can have their gumbo and eat it too, thanks to the chef who “was Cajun before Cajun was hot” (Anne Byrn, bestselling author of the Cake Mix Doctor series).

Millions of Americans have discovered exactly what Chef Jude W. Theriot found when he tried a diet low in net carbohydrates: that cutting carbs is an effective way to maintain long-term weight loss because the food available on this regimen can be deeply satisfying. Chef Theriot lost more than one hundred pounds eating the recipes he developed for this cookbook.

The recipes in this cookbook cover a tremendous range from standard American favorites like pizza, (mock) mashed potatoes, and meatloaf, to classic Cajun dishes including étouffée, shrimp au gratin, and even jambalaya. The seafood recipes cover just about everything that swims, and the sauces and seasoning mixes can elevate just about any dish into a special treat. There are even dessert recipes sure to satisfy the sweet tooth without the sugar.

One unique feature of each of Chef Theriot’s cookbooks is the lagniappe, or “a little something extra.” This book includes suggestions for parties, additional uses for recipes, serving suggestions, and more. This book proves that Cajun cooking can be low-carb cooking. Each recipe lists serving size, total carbohydrates per serving (which includes sugar alcohols), net carbohydrates per serving, and calorie count.

“Jude Theriot . . . believes it’s possible to enjoy Cajun food without the carbs.” —The Daily Adviser

“So delicious are these dishes, you could easily serve them to non-low carbers.” —fabulousfoods.com

“Cajun is one of my weaknesses. How nice it is to have a cookbook that embraces my new eating habits.” —RoundTableReviews.com

• Language: English
• Publisher: Open Road Integrated Media
• Release date: Mar 31, 2005
• ISBN: 9781455601806

Book preview

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Other books

by Jude W. Theriot, CCP

Cajun Quick (1992)

La Meilleure de la Louisiane (1980)

New American Light Cuisine (1988)

La Cuisine Cajun (1990)

Cajun Healthy (1994)

Jude W. Theriot, CCP

Copyright © 2005

by Jude W. Theriot

All rights reserved

The word Pelican and the depiction of a pelican are trademarks of Pelican Publishing Company, Inc., and are registered in the U.S. Patent and Trademark Office.

Library of Congress Cataloging-in-Publication Data

Theriot, Jude W.

Cajun low-carb / Jude W. Theriot.

p. cm.

Includes index.

ISBN 978-1-58980-264-3 (alk. paper); 9781455601806 (ebook)

1. Cookery, American—Louisiana style. 2. Cookery, Cajun. 3. Low-carbohydrate diet—Recipes. I. Title.

TX715.2.L68T473 2005

641.5’6383’09763—dc22

2004022590

Printed in the United States of America

Published by Pelican Publishing Company, Inc.

1000 Burmaster Street, Gretna, Louisiana 70053

To my mother, Mary Louise Borel Theriot. Mom’s passing was tough on all of us. She was a wonderful, loving, and caring mother, but she was also a genuine friend. She never had an ill word to say about anyone. She always pushed her children to be the best they could be, but always made us feel that she was proud of whatever we’d accomplished. Losing a loved one is hard to bear, but losing your mother is almost unbearable. Mom is always on my mind and in my heart. I know she would have loved this book and what it has already done for me and a number of my family members. Mom, this book is for you. I love you.

Contents

Introduction

Lagniappe

Seasoning Mixes

Sauces

Appetizers

Gumbos, Stocks, and Soups

Salads and Salad Dressings

Breakfast Dishes

Seafood

Meats

Poultry

Vegetables

Desserts

Introduction

Well, it’s time for another book. It’s really hard to believe this will be my sixth book! I really just set out to write one book, La Meilleure de la Louisiane (The Best of Louisiana). I thought that was the only book I had in me. Time proved that wrong. Times change—and with it people change, cooking styles change, and techniques change. As we evolve, we change what we cook and how we eat.

That’s why I’ve written this book. I want to share with the reader what I’ve learned in my ongoing development as a cookbook writer and as a culinary professional.

It’s hard to go anywhere today and not be impacted by the low-carb craze. But I’ve had to look beyond the craze. I wanted to find out how it would fit in my daily lifestyle and see if it offered any hope for me individually especially in the area of weight control. Those who know me know that I have battled my whole life with weight problems. The problem, of course, is mainly that I love to cook and I love to eat. I’ve tried every diet known to man and they’ve all worked, but only for a while.

Why did they fail? They failed because I couldn’t stay with it. In order for diets to work, they have to change your lifestyle and have to offer you a new way to live, not just a new way to eat. I studied the low-carb diet for quite a while before I decided to give it a try. Now, after over a year, I can say that I will be able to stay on this diet for the rest of my life. Unlike with other diets, you don’t have to completely change your lifestyle. You can still eat at your favorite restaurants. You don’t have to pack snacks when you leave town, carry a book around everywhere, or feel restricted in where you can eat.

Dr. Atkins, the founder of the Atkin’s diet, said that fat was not the enemy. The enemy was simple carbohydrates. Take pigs, for example. What do we feed them to make them fat? We feed them grain! Heavy, simple carbohydrates is the food of choice to fatten pigs. Yet many people claimed, especially during the 1980s, that a high-carb diet was the way to lose weight. Stay away from fats was the mantra of the day. Fats make you fat. It sounds right, but in reality carbohydrates are a major player in weight gain. Americans today are fatter than ever and we eat more carbs than ever. We saw a plunge in the amount of fats that the nation consumed, yet we got fatter. For some of us, fat is not the problem.

Consult a doctor before trying this or any other diet. Diets that may be great for one person can be harmful for another. The low-carb diet might not be right for you, but I do know that for me, this works! It is something I can stay with. I’m one of those people who is allergic to carbs. Carbs, even though they are lower in calories than fat, actually make me fat because my body doesn’t process them the same way other people’s do. Simple carbs make me produce glucose. That glucose causes my insulin level to spike, which makes me hungry and causes me to eat more. Of course, if I eat more carbs, the cycle continues and I end up storing more excess calories as fat.

How do I know that’s true? I’ve charted it. I know that when I’m on a low-carb diet, I eat less and less. I get hungry less often. When I do get hungry, I know that eating a reasonable amount of high-protein food satiates my appetite. I feel fuller faster, so I avoid eating excess calories, which are stored as fat. Over time, I’ve seen a dramatic drop in how much I eat and how hungry I get.

That’s it in a nutshell. With your doctor’s approval, try these great-tasting, low-carb recipes for yourself. I know you won’t be disappointed.

Net carbs is the difference between the total carb count and the amount of fiber and sugar alcohol in a serving. To get the net carb count, subtract the amount of fiber from the total carb count. The reason we can use the net carb value is simply because the body doesn’t digest the fiber carbs and the sugar alcohol does not result in a rise in insulin production.

Sharing recipes is like sharing a part of yourself. Food is how we as a people celebrate almost everything. Food is close to our culture. We cook and eat what we like. That makes us unique and special. I hope Cajun Low-Carb helps you live a better life and enjoy it more. Remember while we do eat to live, a Cajun, even a low-carb Cajun, lives to eat! I hope this book helps as you change your eating habits to lose weight and gain that Cajun joie de vie!

Lagniappe

As has been the tradition of my cookbooks, I have included a lagniappe section on each recipe in this book. This section is to help the reader really get to know each of the recipes on a more personal note. I try to step out of the traditional directions and give you hints and ideas that will make cooking each recipe extra special and easier. It also contains general cooking tips, stories from Cajun history, from my own personal history or any interesting or informative information I can give you.

Lagniappe is a Cajun French word that means a little something extra or a little something for nothing. In the olden days, proprietors of stores (or even roadside stands) would always throw in a little something with the purchase, just as a gesture of good will. It is somewhat similar to the baker’s dozen.

Today, the word has kept its meaning, but alas, the custom is almost gone. However, because I give you my lagniappe with each recipe, you get to experience just what the practice was like. These lagniappe sections are filled with hints, suggestions, ideas, cooking techniques, and things that will make the recipe easier. They might also contain bits of humor (at least as I see it). I’ll tell you how to freeze leftovers and how to revive them the next day. I also included carb, net carb, and calorie counts.

When I considered dropping this section, I was overwhelmingly told that the lagniappe section was what made my books and recipes stand out and become uniquely personal. There are a lot of cookbook-buyers that like to read cookbooks the way some like to read novels. I guess that’s good, especially for cookbook authors. This lagniappe section allows me to talk to the reader. I know I like it and I hope it adds to your enjoyment of the book. There are a lot of cookbooks out there and but not all of them offer anything more than recipes. So I offer this added value to you, by giving you a little something extra.

I hope you enjoy the lagniappe section and take advantage of the section while using the book. It will help make the experience of using Cajun Low-Carb one you enjoy, learn from, and maybe just find entertaining!

Note: For all recipes, carbohydrate and net carbohydrates are given in grams. The word trace indicates a negligible amount of carbohydrates for that recipe per serving. Calories are listed as a count for the serving listed in the recipe.

Seasoning Mixes

SEAFOOD SEASONING MIX

¼ cup salt

2 tbsp. cayenne pepper

1 tbsp. black pepper

1 tbsp. white pepper

2 tbsp. paprika

1½ tbsp. onion powder

1 tbsp. garlic powder

2 tsp. dried sweet basil

1 tsp. dried parsley

½ tsp. dry hot mustard

½ tsp. ground file powder

¼ tsp. dried thyme

¼ tsp. dried oregano

¼ tsp. dried tarragon

¼ tsp. dried rosemary

⅛ tsp. cloves

In a large mixing bowl, blend all the ingredients together well. Store in a tightly covered glass jar for use as needed. This is an excellent seasoning for all seafoods. Use this seasoning mix as you would use salt. Do not add additional salt to any dish using this seasoning mix. Makes about ½ cup of seasoning mix. Serving size is 1 tsp.

Lagniappe: This seasoning mix lends itself mainly to seafood but it is generally a good seasoning for any dish. You can make a large amount at one time and store for later use or give as gifts during the year or at Christmas time.

Carbs per serving: trace

Net Carbs per serving: trace

Calories per serving: 1

CHICKEN SEASONING MIX

¼ cup salt

3 tbsp. cayenne pepper

2 tbsp. black pepper

1 tbsp. white pepper

2 tbsp. paprika

2 tbsp. onion powder

1 tbsp. garlic powder

1 tbsp. dried sweet basil

2 tsp. dried parsley

2 tsp. dry hot mustard

½ tsp. ground file powder

1 tsp. dried rosemary

¼ tsp. dried thyme

¼ tsp. dried oregano

¼ tsp. dried marjoram

⅛ tsp. all spice

⅛ tsp. cloves

In a large mixing bowl, blend all the ingredients together well. Store in a tightly covered glass jar for use as needed. This is an excellent seasoning for all poultry. Use this seasoning mix as you would use salt. Do not add additional salt to any dish using this seasoning mix. Makes about ½ cup of seasoning mix. Serving size is 1 tsp.

Lagniappe: This seasoning mix lends itself mainly to poultry but it is generally a good seasoning for any dish. You can make a large amount at one time and store for later use or give as gifts during the year.

Carbs per serving: trace

Net Carbs per serving: trace

Calories per serving: 1

BEEF SEASONING MIX

½ cup salt

½ cup paprika

3 tbsp. onion powder

3 tbsp. garlic powder

2½ tbsp. cayenne pepper

2 tbsp. black pepper

2 tbsp. white pepper

1 tbsp. chili powder

2 tsp. dry hot mustard

2 tsp. sweet basil

2 tsp. dry parsley

1 tsp. rosemary

1 tsp. file powder

½ tsp. ground bay leaves

¼ tsp. thyme

¼ tsp. oregano

Mix together all the ingredients in a large mixing bowl. Place in a jar that has a tight lid and store for use as needed. This is an excellent seasoning for beef dishes. Use it like you would any seasoning. Makes about 2 cups of seasoning mix. Serving size is 1 tsp.

Lagniappe: This seasoning lends itself to beef, but you may use it like you would any seasoning mix in the place of salt. Be careful not to add extra salt to the dish when you use this seasoning mix. This seasoning mix brings out the exciting flavors of the meat you are cooking and does not need additional salt.

Carbs per serving: trace

Net carbs per serving: trace

Calories per serving: 1

CAJUN SEASONING MIX

¼ cup salt

¼ cup paprika

3 tbsp. cayenne pepper

2 tbsp. onion powder

1½ tbsp. garlic powder

1½ tbsp. fresh ground black pepper

1 tbsp. white pepper

2 tsp. dried sweet basil

2 tsp. chili powder

1 tsp. dry hot mustard

½ tsp. ground bay leaves

½ tsp. file powder

½ tsp. ground cloves

¼ tsp. ground thyme

¼ tsp. rosemary

¼ tsp. ground ginger

¼ tsp. cumin powder

⅛ tsp. ground allspice

⅛ tsp. ground nutmeg

⅛ tsp. ground tarragon

Combine all the ingredients in a mixing bowl and mix thoroughly with a wire whisk. Store in a tightly covered glass jar for use as needed. Serving size is 1 tsp.

Lagniappe: I wanted to make a general seasoning mix in addition to the specific mixes that are also listed. This seasoning is almost the only one you need to do genuine Cajun cooking. If you are watching your salt intake, feel free to cut down on the salt according to your specific needs. If you are on a salt-free diet, just cut out all of the salt and use the rest of the recipe for an excellent seasoning. You can keep this seasoning mix stored in a cool, dry place for up to 4 months without losing its flavor and freshness. Like the other seasoning mixes, this makes a great Christmas gift of special thank you throughout the year.

Carbs per serving: 1 g.

Net carbs per serving: trace

Calories per serving: 5.1

Sauces

HOLLANDAISE SAUCE

6 egg yolks

2 tbsp. lemon juice, fresh squeezed

1 tbsp. water

1 tsp. Tabasco® Sauce

1 tsp. salt

½ tsp. white pepper

1 cup melted butter, warm

Add all the ingredients except for the butter to the top half of a double boiler and heat over low, stirring constantly with a wire whisk. When the sauce starts to thicken, slowly drizzle the butter into the pot until all the butter is used, stirring constantly. When the sauce thickens nicely, remove from the heat and store at room temperature until you are ready to serve. Do not store for longer than 1 hour. Makes about 2 cups of sauce. Serving size is 1 tsp.

Lagniappe: This sauce adds flavor and richness to almost any food. It is great on meats, seafood, chicken, or vegetables. You can cover tightly and store leftovers in the refrigerator. When you are ready to use, let stand at room temperature for 20 minutes, then beat the sauce with a wire whisk. For a little variety, you can add ½ teaspoon of cayenne pepper to the sauce to make a Hollandaise with a little bit of a kick!

Carbs per tablespoon: trace

Net Carbs per tablespoon: trace

Calories per tablespoon: 64

BÉARNAISE SAUCE

6 egg yolks

2 tbsp. lemon juice, fresh squeezed

1 tbsp. tarragon vinegar

1 tsp. Worcestershire sauce

1 tbsp. dry white wine

½ tbsp. tarragon leaves

1 tsp. Tabasco® Sauce

1 tsp. salt

½ tsp. white pepper

½ tsp. cayenne pepper

1 cup melted butter, warm

Add all the ingredients except for the butter to the top half of a double boiler and heat over low heat, stirring constantly with a wire whisk. When the sauce starts to thicken, slowly drizzle the butter into the pot until all the butter is used, stirring constantly. When the sauce thickens nicely, remove from the heat and store at room temperature until you are ready to serve. Do not store for longer than 1 hour. Makes about 2 cups of sauce.

Lagniappe: Béarnaise is almost a Hollandaise except for the tarragon leaves and tarragon vinegar. It’s amazing how a simple change creates such a dramatic difference in taste, texture, and flavor. Béarnaise is wonderful on beef, chicken, and seafood. Be sure to store any leftovers in a tightly-covered bowl in the refrigerator. It can keep for up to 1 week. To serve, let it thaw at room temperature for 20 minutes, then whip it back to life with a wire whisk.

Carbs per tablespoon: trace

Net Carbs per tablespoon: trace

Calories per tablespoon: 62

LIGHT CREAM SAUCE

3 tbsp. unsalted butter

2 tbsp. soy flour

1 tbsp. all purpose flour

½ tsp. salt

1 tsp. Tabasco® Sauce

½ tsp. black pepper

½ cup half-and-half

½ cup heavy whipping cream

¼ cup of Chicken Stock (see p. 88) or chicken broth

In a medium saucepan over low heat, melt the butter. Slowly add the flour and soy flour, stirring constantly with a wire whisk. Cook for 3 minutes, stirring constantly. Add the salt, Tabasco® Sauce, and black pepper and stir in well. Slowly add the half-and-half, stirring constantly. The sauce may clump up a bit, but you can stir the lumps back into the sauce by whipping with the whisk. Add the heavy cream, stirring constantly. When the cream is used, slowly add the stock. Cook one minute then remove from the heat. Makes about 1 cup of sauce.

Lagniappe: This is a wonderful sauce to use as a base for other sauces. It can be used alone or as